One of the things we preach at Adam Clark Fitness—day in and day out—is simple: move, move, move.
What should you do outside the gym?
Move.
It doesn’t mean you need to be going 100mph or constantly on the go, but the more you move, the better you’ll feel—and the healthier you’ll be.
I came across a great study the other day that really hit home. It was published in JAMA Network Open, and researchers followed over 31,000 adults for more than four years. They found that people who walked at least 125 minutes per week (that’s under 20 minutes per day!) lowered their risk of developing chronic low back pain by 23%.
Even those who walked closer to 100 minutes a week saw major benefits.
That’s the power of walking.
It helps:
- Loosen tight muscles
- Strengthen the back and core
- Improve circulation
- Support weight management
- Reduce stress
…all key factors in preventing back pain—especially as we get older.
And no, you don’t have to hit 125 minutes a week right away. Even adding a few 10- to 15-minute walks each day can add up in a big way over time.
So if you’re wondering what to do on your off days outside the gym… just move.
Let’s keep stacking wins.